Grains & Cereals Breakfast cereal Phytochemical data available 🇬🇧 CoFID 2021 · 11-1107
✦ Beta-glucan fibre: full benefit ✦ Lowest calorie oat preparation ✦ Vegan and dairy-free ✦ Filling beta-glucan gel

Porridge made with water is the lowest-calorie preparation of oats, providing the full beta-glucan fibre and manganese benefits without dairy. It is naturally vegan and lower in saturated fat, though it lacks the calcium and iodine of milk-based versions. Its filling properties are driven by the hydrated oat beta-glucan gel.

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Preparation note

Season with a pinch of salt during cooking for depth of flavour; top with a tablespoon of nut butter or ground flaxseed to add protein and healthy fat without dairy.

Sources: CoFID 2021

Macronutrients per 100g

201
kJ
Energy
1.40
g
Protein
8.80
g
Carbs
0.90
g
Fibre
1.00
g
Fat
0.16
g
Saturates

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Phosphorus 48.0 mg 7%
Potassium 46.0 mg 2%
Magnesium 14.0 mg 4%
Chloride 11.0 mg 1%
Calcium 6.00 mg 1%
Folate 2.00 µg 1%
Manganese 0.460 mg 23%
Iron 0.450 mg 3%
Zinc 0.300 mg 3%
Niacin (B3) 0.100 mg 1%
Thiamin (B1) 0.080 mg 7%
Vitamin E (alpha-TE) 0.070 mg 1%
Pantothenic Acid (B5) 0.060 mg 1%
Copper 0.050 mg 5%
Vitamin B6 0.030 mg 2%
Vitamin A (RAE) 0.000 µg 0%
Riboflavin (B2) 0.000 mg 0%
Vitamin C 0.000 mg 0%
Vitamin B12 0.000 µg 0%
Vitamin D 0.000 µg 0%
Polyunsaturated fat (PUFA) 0.400 g —
Monounsaturated fat 0.390 g —
Trans fat 0.000 g —
Cholesterol 0.000 mg —
Beta-carotene 0.000 µg —
Biotin (Vitamin B7) 1.40 µg 3%
Retinol (vitamin A) 0.000 µg 0%

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.